Monday 11/6 WOD


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It is tough at times to know where you sit at times when lifting, and its even more daunting when you really have NFI what your previous best lifts were.

Over the next 5 weeks we will be Front Squatting every week Monday and Friday to improve your 1RM AND improve your Squat Clean. If you care about getting stronger and be more comfortable under the Barbell, it is highly advised for you to track your ## lifted each week as we will be decreasing reps each week in an easy format and we want your weights to go UP!

Alongside the Front Squat on Monday and Friday we will be looking to improve :

Mon: Upper Body Vertical Push + Pull ( Eg: Strict Press + PullUps)

Fri: Upper Body Horizontal Push/ Pull ( Eg: Bench Press + Rows)

There will always be a breathing piece to follow the specific strength training  on these days....

The video above is from a recent Front Squat Phase that I have undertaken and honestly, I haven't done Front Squat Strength training  in years. This was my week 1 effort, in which reps 4 through 6 were pretty tough, although it looked solid on vid ... when I did it, it felt tougher, just know that is normal.

When building towards your Front Squat 6 Today, Do 5 reps easy Light ass weight, rest a short time,  then 3 reps Heavier , then 2 Heavier again .. ALL WITHIN 6-7 MINUTE WINDOW, then go for a moderate 6 reps.  Doing it this way allows you to maybe have another crack at 6 within the 12 minute window  If it feels Solid but you KNOW in ya head you can get 6 again at higher loading >>> go for another Solid 6!  Use today as your base for the next few weeks to follow.

Have Fun.

 

PERFORMANCE:
A. Front Squat - Build to a Moderately Tough 6 reps In 12 Min
B1. Weighted Pronated pullups 1.1.1 x 3; rest 60 sec
B2. Standing DB Press @ 40X0; 6-8 x 3; rest 60 sec 
+
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring/Bar Muscle-Ups or 7 Burpee Chest to Bar Pull-ups
10 Hang Power Cleans @135/95#



FITNESS
A1. Weighted Pronated pullups 1.1.1 x 3; rest 60 sec
A2. Standing DB Press @ 40X0;6-8 x 3; rest 60 sec 
B. Front Squat - Build to a Moderately Tough 6 reps In 12 Min
+
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Burpee Pull-ups
10 Hang Power Cleans @115/80#

 

 

 

 


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